IRON IN LENTILS RECIPES
LENTIL POTATO SALAD AND A LIST OF FOODS HIGH IN IRON - LAGOM
Make this potato lentil salad and use this list of high iron foods to guide you towards reaching your daily required iron intake.
Prep Time 15 minutes
Cook Time 1 hours 15 minutes
Yield serves 4 people
Number Of Ingredients 8
Steps:
- Preheat your oven to 200°C. Wash potatoes and cut into halves and then quarters. Place potatoes on a baking tray lined with baking paper, drizzle over with olive oil and sprinkle with herbs, sea salt and pepper. Bake for 45-50 minutes. Once you have 15 or so minutes remaining on your potatoes, bring 2 cups of water to a boil, add the lentils then reduce the heat and simmer for 10–15 minutes. Drain and set aside. To assemble, combine the potatoes, greens and lentils in a bowl, add hemp and sunflowers seeds, toss to combine. Divide amongst bowls, adding generous spoonfuls of hummus and anything else you feel like — serve immediately. Leftovers will keep in the fridge for up to three days.
IRON SOUP (SPINACH AND LENTIL WITH A PUNCH) RECIPE - FOOD.COM
As an anemic, I try to keep my iron up by eating the right food, rather than supplementation. This soup is a variant on a basic spinach and red lentil soup (thanks, English_Rose!) with extra ingredients chosen for their high iron content. If you love Indian food, you'll love this soup! I happened to make it after having boiled a beet, so instead of vegetable stock, I used the water from the beet, which added a nice extra flavour. (NB: an iron-rich diet should be undertaken with advice from a professional.)
Total Time 40 minutes
Prep Time 15 minutes
Cook Time 25 minutes
Yield 4-6 serving(s)
Number Of Ingredients 15
Steps:
- Heat the oil in a medium saucepan over medium heat. Add onion and cook, stirring, until soft (about 5 minutes).
- Add garlic, tomato paste, and cook, stirring, for about 30 seconds.
- Add the stock/liquid and and lentils to the pan.
- Bring to the boil. Reduce heat.
- Add broccoli, cauliflower, tofu, and spices. Stir. Let cook for 15 minutes.
- Add spinach. Cook until spinach wilts.
Nutrition Facts : Calories 429.1, FatContent 6.4, SaturatedFatContent 1.1, CholesterolContent 0, SodiumContent 128.7, CarbohydrateContent 67.9, FiberContent 15.4, SugarContent 3.1, ProteinContent 31.3
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Make this potato lentil salad and use this list of high iron foods to guide you towards reaching your daily required iron intake.
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- Preheat your oven to 200°C. Wash potatoes and cut into halves and then quarters. Place potatoes on a baking tray lined with baking paper, drizzle over with olive oil and sprinkle with herbs, sea salt and pepper. Bake for 45-50 minutes. Once you have 15 or so minutes remaining on your potatoes, bring 2 cups of water to a boil, add the lentils then reduce the heat and simmer for 10–15 minutes. Drain and set aside. To assemble, combine the potatoes, greens and lentils in a bowl, add hemp and sunflowers seeds, toss to combine. Divide amongst bowls, adding generous spoonfuls of hummus and anything else you feel like — serve immediately. Leftovers will keep in the fridge for up to three days.
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